Escarole vs. Broccoli — In-Depth Nutrition Comparison
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The main differences between escarole and broccoli
- Escarole has more vitamin K, vitamin A, manganese, and vitamin B5; however, broccoli has more vitamin C, vitamin B6, and phosphorus.
- Daily need coverage for vitamin C for broccoli is 95% higher.
- Broccoli has 3 times less vitamin A than escarole. Escarole has 1888 IU of vitamin A, while broccoli has 623 IU.
- Broccoli has a higher glycemic index than escarole.
Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Broccoli, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +77.6% |
| Contains more ZincZinc | +68.3% |
| Contains less SodiumSodium | -42.4% |
| Contains more ManganeseManganese | +83.3% |
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +29% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains more SeleniumSelenium | +1150% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +203.2% |
| Contains more Vitamin B5Vitamin B5 | +44.2% |
| Contains more Vitamin KVitamin K | +108.6% |
| Contains more FolateFolate | +23.8% |
| Contains more Vitamin CVitamin C | +2603% |
| Contains more Vitamin EVitamin E | +95% |
| Contains more Vitamin B1Vitamin B1 | +20.3% |
| Contains more Vitamin B2Vitamin B2 | +88.7% |
| Contains more Vitamin B3Vitamin B3 | +104.8% |
| Contains more Vitamin B6Vitamin B6 | +993.8% |
| Contains more CholineCholine | +21.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3.3mg | 89.2mg | 95% |
| Vitamin K | 211.9µg | 101.6µg | 92% |
| Vitamin B6 | 0.016mg | 0.175mg | 12% |
| Manganese | 0.385mg | 0.21mg | 8% |
| Vitamin A | 94µg | 31µg | 7% |
| Phosphorus | 22mg | 66mg | 6% |
| Vitamin B5 | 0.826mg | 0.573mg | 5% |
| Copper | 0.087mg | 0.049mg | 4% |
| Selenium | 0.2µg | 2.5µg | 4% |
| Vitamin B2 | 0.062mg | 0.117mg | 4% |
| Folate | 78µg | 63µg | 4% |
| Protein | 1.15g | 2.82g | 3% |
| Zinc | 0.69mg | 0.41mg | 3% |
| Vitamin E | 0.4mg | 0.78mg | 3% |
| Magnesium | 13mg | 21mg | 2% |
| Potassium | 245mg | 316mg | 2% |
| Vitamin B3 | 0.312mg | 0.639mg | 2% |
| Calories | 19kcal | 34kcal | 1% |
| Carbs | 3.07g | 6.64g | 1% |
| Fiber | 2.8g | 2.6g | 1% |
| Sodium | 19mg | 33mg | 1% |
| Vitamin B1 | 0.059mg | 0.071mg | 1% |
| Choline | 15.4mg | 18.7mg | 1% |
| Fructose | 0.68g | 1% | |
| Fats | 0.18g | 0.37g | 0% |
| Net carbs | 0.27g | 4.04g | N/A |
| Calcium | 46mg | 47mg | 0% |
| Iron | 0.72mg | 0.73mg | 0% |
| Sugar | 0.23g | 1.7g | N/A |
| Saturated fat | 0.042g | 0.039g | 0% |
| Monounsaturated fat | 0.004g | 0.011g | 0% |
| Polyunsaturated fat | 0.081g | 0.038g | 0% |
| Tryptophan | 0.005mg | 0.033mg | 0% |
| Threonine | 0.046mg | 0.088mg | 0% |
| Isoleucine | 0.066mg | 0.079mg | 0% |
| Leucine | 0.09mg | 0.129mg | 0% |
| Lysine | 0.058mg | 0.135mg | 0% |
| Methionine | 0.013mg | 0.038mg | 0% |
| Phenylalanine | 0.049mg | 0.117mg | 0% |
| Valine | 0.058mg | 0.125mg | 0% |
| Histidine | 0.021mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +50.6% |
| Contains more ProteinProtein | +145.2% |
| Contains more FatsFats | +105.6% |
| Contains more CarbsCarbs | +116.3% |
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +113.2% |
| Contains more Mono. FatMonounsaturated fat | +175% |
~equal in
Saturated fat
~0.039g
